HOW TO TAKE YOUR PULSE
By monitoring your heart rate before, during and after exercise, you will be able to assess whether you are working at your ideal intensity. A simple way to do this is to take your pulse. Your resting pulse rate should be taken first thing in the morning before any activity takes place.
As your aerobicimproves, your resting pulse should fall. Keep a record of your readings to chart your progress. You will need a watch with a second hand.
To measure your pulse, place the index and middle finger about 2.5cm (1in) from the wrist on the underside of your arm.
However, if finding a pulse on your wrist is difficult, try taking your pulse on your neck. Place the first two fingers of your right hand near your right ear, then lower them to the widest part of your jaw. Drop the fingers down under the jaw to reach the neck muscle. Press gently and you should feel the beating of the carotid artery.
Once you have found your pulse, start counting on zero for the first beat and continue for 10 seconds. Practise this a few times before you take an actual reading. Multiply your 10-second figure by 6 to arrive at your resting heart rate. Take your pulse again while exercising to ensure that you are working within your training zone.
TAKE PULSE DURING AEROBIC EXERCISE
In order to know whether your daily exercise is at the right intensity, you should check your pulse for about 10 seconds after two to three mins of your workout and try to stay within the ranges shown in the table below.:
|Age||Beats in 10 Seconds|
|16 – 17||19 – 31|
|18||19 – 30|
|19 – 23||18 – 25|
|24 – 30||18 – 29|
|31 – 37||17 – 28|
|38 – 40||17 – 27|
|41 – 43||16 – 27|
|44 – 50||16 – 26|
|51 – 57||15 – 25|
|58 – 60||15 – 24|